13 Top Testosterone-Boosting Foods

7 Tips to Boost Testosterone Levels Naturally for Men

Low is generally under 264 nanograms per deciliter (ng/dL), although most doctors are just as concerned about any symptoms that you have, like low libido, fatigue, irritability, and erectile dysfunction. They typically factor in your labs and your symptoms before prescribing testosterone replacement therapy. TESTOSTERONE IS RESPONSIBLE for so many important functions, from building muscle to getting (and keeping) erections to bone health and red blood cell production.

In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14). Getting into a healthy weight range is arguably the most important factor you have control over for naturally optimizing your testosterone levels. Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control. Environmental factors and unhealthy lifestyles can contribute to low testosterone levels. Your levels are considered low when a blood test shows testosterone levels below 300 nanograms per deciliter (ng/DL) for males and 15 ng/DL for females. You may have a condition called hypogonadism if your levels are lower than that.

Lifting heavier weights and performing lots of sets can have a bigger impact on your levels than other protocols, he adds. Regular exercise is beneficial for your health, and certain workouts can temporarily raise testosterone. Exercise is also a key component in weight management, which can also keep your T balanced. Limiting high-sugar and high-fat foods will help keep testosterone in a healthy range, too. These foods have been linked to lower T levels, says Jamin Brahmbhatt, M.D., a urologist at Orlando Health.

One bottle of TestoPrime contains 120 capsules, which is a 30-day supply if taken as directed (4 capsules daily). If you’re not satisfied with the results, you can return the product for a full refund, no questions asked. Testosterone boosters like TestoPrime typically begin showing results in about 2–4 weeks, but for optimal benefits, it’s recommended to use it for 3 months consistently. No Prescription Needed – Unlike synthetic testosterone, TestoPrime is available over the counter and made from clinically backed, natural ingredients. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday.

Most of the studies are legit, but there’s also a bunch of studies and weird patents by a guy named Dr. Tambi, which are often cited but are really hard to find online. The herbal extract so reliably boosts cAMP and testosterone levels in cell-culture studies that scientists often use it as a “positive control” to stimulate testosterone production in isolated testicular cells185. The age-old questions spanning around the fitness industry in relation to hormones and workout timing are;— Should you train in the morning or evening for better testosterone levels? — Should you hit the weights before cardio or the other way around? Sure, there are many opinions, but the actual evidence is suggesting that yes, cardio before weights is more ‘anabolic’. Let’s face it, some foods are just better than others when it comes to boosting testosterone levels. In fact, there are a few interesting studies which have shown that after a short-term fast, your androgen receptors become more sensitive towards testosterone than what is the best over the counter testosterone supplement (www.lagodigarda.com) they would be if you’d eat on a constant basis.

Taking breaks during your day can also help manage stress levels effectively. That might sound like a lot if you’ve never monitored your protein intake. Excessive alcohol consumption can actually lower (3) your testosterone levels. One 2016 study found that students who are stressed have increased salivary cortisol and anxiety, while their salivary testosterone decreases (51). Make sure you’re at a healthy body fat level that’s not too high or too low.

Proper hydration is integral to hormonal balance, with dehydration adversely affecting testosterone levels. You might be surprised to learn that sleep plays a role in your testosterone levels. Alongside the recommendations above, you should limit large amounts of alcohol and caffeine as they can cause your testosterone level to drop significantly. Even though they are not really natural, you can also try out testosterone boosters. How to manage erectile dysfunction through mindfulness practices helps you regain confidence and improve your intimate life through awareness techniques.

Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. Carnitine works by shuttling fat into the mitochondria for it to use as energy, this theoretically should improve your body’s ability to burn fat (although research on this isn’t too legit) and give you some extra energy. But did you know that creatine can also help raise your testosterone? Not only the exercise-induced T-levels but also your resting baseline. The THOR Testosterone Training program should be a definitive answer to most of them. It’s a complete training focused encyclopedia of how to EXACTLY train in a way that maximizes the amount of exercise-induced long-term testosterone adaptations. Going to the gym with no energy and when you’re still recovering from the previous workouts does very little to your progress and only negatively affects the hormonal response.

Lower your cortisol by managing stress through relaxation techniques, like deep breathing or meditation. Make time to have fun with your family and friends, and find the relaxing methods that work for you. Also, focus on exercises that work a large number of muscles at once to further increase the intensity. Most users start noticing improvements within 4–6 weeks of daily use. Full benefits may take up to 3 months, as consistent use supports long-term results. Men with diabetes are twice as likely to have low testosterone levels (34). Similarly, men with heart disease are twice as likely to have low testosterone than men without heart disease (35).

If you can’t get enough sunlight due to where you live or your lifestyle, consider taking a vitamin D supplement. They also help you push longer and harder during workouts, which can, in turn, maximize the anabolic, and testosterone response (25). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. However, carbs are your body’s primary source of energy and one of the most important macronutrients you should be consuming – especially for optimizing testosterone. For optimal results, make sure that 20-30% of your daily calories comes from fat, and that you’re consuming both monounsaturated fats and saturated fats. HIIT training is intense full-body workouts that require a lot of your muscles to work together simultaneously.